Exercising and Dieting with PMS During Menstrual Periods
Do you miss working out because of your menstrual cycle? Do you
binge eat on poor choices because of your cravings? Women are much
more active than a few decades ago and many are less likely to let
their cycle affect their lives. Exercise is usually the last thing
you will feel like doing when you are dealing with PMS but it seems
that the release of serotonin and other 'good' chemicals which occur
through exercise will actually help you with the symptoms of PMS.
You may have to go lighter or easier but you still should try to
get a moderate workout in every few days during your PMS and cycle.
Diet is another factor which is affected by the cravings for salt
and or sugars. These items including caffeine may actually worsen
your symptoms even though you want them so badly. Trying to lessen
and avoid these foods is your first step but you can also help your
PMS by eating the right foods! One way to go is to indulge in high
magnesium foods which help relax the muscles in turn helping with
the effects of PMS cramps. Foods such as pumpkin, sesame and sunflower
seeds, greens such as spinach, broccoli, kelp and swiss chard, legumes
such as soy, black and navy beans are very high in magnesium. Chinook
and baked halibut are also great choices higher in magnesium
and a great protein choice. You can make up a couple weeks worth
of great dishes based solely on these foods listed.
I personally take extra magnesium, up to 1000mg per day
pre, during and post cycle. In some cases magnesium will also prevent
migraines due to the muscle relaxant effects which are the main
reason I use it. I will get migraines every month and used to until
I discovered this solution.
Water is essential for helping you through your menstruation
but many women avoid it due to the bloat they get. This worsens
your PMS symptoms. You will not bloat more if you drink more water
and most women bloat regardless but there are some great herbal
teas which help control water gains during your cycle. These teas
are normally called PMS or diuretic teas and include natural ingredients
such as black cohosh and dandelion flower and/or root.
You can eat dandelion leaves for a similar effect and if
you look very closely, those spring salad mixes have some in there!
Steaming them is also a great way to eat them and is very healthy.
I like to make them in minestrone type soups. So please do keep
up with drinking a liter or 2 of water per day during PMS and this
will help decrease symptoms. If you are concerned about water gain
you can consider some dandelion greens or a PMS tea.
Sleep is a simple thing which we are told in general to get 7-8
hours of per day for overall health and well being. Well this cannot
be truer when you are on your cycle. You need rest along with that
mild exercise and moderate diet which is filled with magnesium sources.
These combined with proper hydration should help against the discomfort
and pains caused by PMS.